May 13th, 2023 1:41 PM Mr. Q Categories: Body Weight
The push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. Stretch: Arm circles, chest stretch, shoulder stretch. Warmup: Proper form: How to reduce the difficulty: How to increase the difficulty: Reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 20-25 reps Estimated time for exercise: 5-10 […] Read more »
May 13th, 2023 1:40 PM Mr. Q Categories: Body Weight
Jump Back Push Up is a variation of traditional push-ups that adds an explosive jump to the movement. This exercise targets the chest, triceps, shoulders, and core muscles. Stretch: Shoulder and Chest stretch Warm-up: How to select the proper weight: N/A (bodyweight exercise) Proper form: How to reduce the difficulty: […] Read more »
May 13th, 2023 1:37 PM Mr. Q Categories: Body Weight
The chest press is an exercise that primarily targets the chest muscles. It involves pushing a weight away from your body while lying on a flat bench. Stretch: Prior to starting the chest press, you can perform stretches that target the chest muscles, such as the doorway chest stretch and […] Read more »
May 13th, 2023 1:35 PM Mr. Q Categories: Body Weight
The bird dog exercise targets the core muscles, particularly the lower back and abdominals, as well as the glutes and shoulders. It involves extending the opposite arm and leg while maintaining a stable position on all fours. Stretch: No specific stretch is required for this exercise, but a gentle full-body […] Read more »
May 13th, 2023 1:33 PM Mr. Q Categories: Body Weight
The spiderman plank is a bodyweight exercise that targets the abs, obliques, shoulders, and hip flexors. It’s a variation of the traditional plank exercise, but involves bringing the knee towards the elbow on each side, mimicking the movement of crawling like a spider. Stretch: Warm-up: How to select the proper […] Read more »
May 13th, 2023 1:31 PM Mr. Q Categories: Body Weight
Vertical crunches are a variation of the traditional crunch exercise, and they primarily target the rectus abdominis muscle. This exercise involves lifting your legs vertically into the air while lying on your back, and then lifting your upper body towards your legs to engage your abs. Stretch: Warmup: How to […] Read more »
May 13th, 2023 1:29 PM Mr. Q Categories: Body Weight
The back circle kick is a bodyweight exercise that targets the lower body, particularly the glutes, hamstrings, and hip flexors. It involves a circular motion with one leg while lying on your back. Stretch: Warm-up: How to select the proper weight: This exercise does not require any additional weights. Proper […] Read more »
May 13th, 2023 1:26 PM Mr. Q Categories: Body Weight
The bicycle exercise is a core exercise that targets the rectus abdominis and the obliques. Stretch: Supine piriformis Warmup: 5-10 minutes of cardio (e.g. jumping jacks, jogging in place) Weight selection: No weights are needed for this exercise. Proper form: How to reduce difficulty: Keep your feet on the ground […] Read more »
May 13th, 2023 1:23 PM Mr. Q Categories: Body Weight
The cross knee exercise is a bodyweight exercise that targets the obliques and core muscles. Stretch: Oblique stretch – stand with your feet hip-width apart and reach your right hand over your head to your left side. Hold for 10-15 seconds, then switch sides. Warm-up: Proper Form: How to reduce […] Read more »
May 13th, 2023 1:21 PM Mr. Q Categories: Body Weight
The Mason twist is a bodyweight exercise that targets the oblique muscles. It involves sitting on the ground, leaning back slightly, and twisting your torso from side to side while holding a weight or a ball. Stretch: Supine piriformis Quadriceps Knee to Chest Hip Oblique Warm-up: 5-10 minutes of light […] Read more »